Choosing Nutrient-Rich Foods

Posted: October 30, 2013 in Sports Science & Nutrition
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Everyone has to eat…that is one thing we know for sure. The problem lies in trying to eat healthy. Bring It On Sports would like to give you a few tips on how you can choose foods that are rich in nutrients and still get the satisfaction that can only come from a good meal.

How Do We Define Nutrient Rich Foods?

Nutrient density relates to the number of nutrients for a particular serving of food. Nutrient dense foods are packed with plenty of vitamins, minerals and other nutrients and usually have fewer calories than those foods considered energy dense. Foods like acai berries, pomegranates, salmon and other foods deemed “superfoods” are considered nutrient dense. These should not be confused with energy dense foods which provide plenty of calories for a serving of food with fewer nutrients.

Consider these foods:

  • Protein. Choose seafood, lean meat and poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds.
  • Fruits. Encourage your child to eat a variety of fresh, canned, frozen or dried fruits — rather than fruit juice. If your child drinks juice, make sure it’s 100 percent juice.
  • Vegetables. Serve a variety of fresh, canned or frozen vegetables — especially dark green, red and orange vegetables, beans and peas.
  • Grains. Choose whole grains, such as whole-wheat bread, oatmeal, popcorn, quinoa, or brown or wild rice.
  • Dairy. Encourage your child to eat and drink fat-free or low-fat dairy products, such as milk, yogurt, cheese or fortified soy beverages.

Aim to limit your child’s calories from solids fats and added sugar, such as butter, cake, soda and pizza. Look for ways to replace solid fats with vegetable and nut oils, which provide essential fatty acids and vitamin E. Oils are naturally present in olives, nuts, avocados and seafood.

#bringitonsports #eatinghealthy

Aussies Abroad: Jackson Aldridge

Posted: in Recruiting USA Scholarships
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Over the next few months as part of Bring It On Sports recruiting services, we will be highlighting Aussie players who are currently playing college football in the United States. Our goal is to double this number each year by sending the best young gridiron players this country has to offer to play college football on a scholarship! Enjoy this blog series….maybe someday soon we will be doing a feature on you!

Jackson Aldridge:

Jackson Aldridge is a Junior Point Guard playing Basketball in the USA for Butler University Bulldogs (Indianapolis, Indiana). Jackson attended high school at St. Ignatius’ College (Adelaide, South Australia) where he broke the school record with a career-high 55 points in a single game against St. Joseph’s College. He represented NSW at the 2007 U16 Championships, the 2008 and 2009 Australian U18 Championships.  In 2010, Jackson represented Australia in the team that won the gold medal at the Schweitzer Tournament held in Manheim, Germany following that event he was selected to the All-Tournament team. Also in 2010, he was awarded a scholarship to the Australian Institute of Sport and was then chosen as a member of the 2011 FIBA U19 World Championships in Latvia.

Achievements:

  • Member of the 2008 & 2009 NSW Team at the U18 Championships
  • Selected to the NSW Team at the 2007 U16 Championships.
  • Selected to the All-Tournament Team at the Albert Schweitzer Tournament
  • Chosen as the Outstanding Point Guard at the Albert Schweitzer Tournament
  • Awarded a scholarship to the Australian Institute of Sport in 2010
  • Member of the 2011 Australian team that competed at the 2011 FIBA U19 World Championships

Achievements:

  • 2006 – 2007 Aquinas College Female Athlete Of The Year
  • Member ofthe Australian U19 Women’s Basketball Team
  • 3 Time Member of the Queensland State Women’s Team

School Sports Spotlight: Volleyball

Posted: October 28, 2013 in School Sports Programs
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Bring It On Sports teaches many activities and sports, all with the goals of physical education in mind. We thought that we should spotlight, each week, a different sport or activity that we currently offer our schools so that you could get a better idea of the skills and outcomes that we strive to provide through teaching it. This week we will focus on Volleyball:

Volleyball:

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Volleyball is a team sport in which two teams of six players are separated by a net. Each team tries to score points by grounding a ball on the other team’s court. Each point starts with a serve from one team. The ball must carry over the net and then can only be struck 3 times by the opposing team until it must be hit back across to the other side. There are many adaptations to the complete rules to suit younger age groups and beginner skill levels. For example, one major adaptation is to use a bigger ball that is easier to contact and bounces better. Other rules include adding more players to each side and increasing the limit that the ball can be struck before it must be hit to the opposing team.

Skills And Objectives:

  • Hand-Eye Coordination
  • Agility
  • Ball Striking
  • Leaping
  • Teamwork
  • Game Sense
  • Ball Skills
  •  Cooperation

To book Bring it on Sports for your school please contact us. #bringitonsports #schoolsports #volleyball

2013 NSW Talent Identification Combine: The Results

Posted: in Recruiting USA Scholarships
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This past weekend, Bring It On Sports hosted our first Talent Identification Combine, which put athletes through a variety of physical tests to determine their level of ability. With that in mind, we wanted to share some of our top performances from the weekend.

 

40 Yard Dash:

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1. Jordan Rowland – 4.59 (This speed is fast enough to be considered as a college wide receiver)

T2. Hayden Fleming – 4.72

T2. Jack Marton – 4.72

T2. Rick Martin – 4.72

T2. Lance Wright – 4.72

T2. Klentsky Haembo – 4.72

20 Yard Dash:

1. Jordan Kaufline – 2.53

2. Klentsky Haembo – 2.59

3. Rick Martin – 2.62

4. Jordan Rowland – 2.62

5. Lance Wright – 2.65

10 Yard Dash:

1. Rick Martin – 1.48

2. Klentsky Haembo – 1.49

3. Jordan Rowland – 1.49

Broad Jump:

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1. Rick Martin – 9 ft 11 3/4 in (307 cm)

2. Cameron Ambrose – 9 ft 6 1/4 in (293 cm)

3. Jordan Rowland – 9 ft 5 1/2 in (291 cm)

4. Lance Wright – 8 ft 10 in (272 cm)

Vertical Jump:

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1. Rick Martin – 38.22 in (98 cm) –  In the 2013 NFL Combine the 4th best Vertical Jump was 38.5in jumped by a wide receiver!

2. Lance Wright – 31.98 in (82 cm)

3. Cameron Ambrose – 30.42 in (78 cm)

4. Jordan Kaufline – 28.86 in (74 cm)

5. Jack Martin – 28.86 in (74 cm

Pro Agility (Shuttle):

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1. Jordan Rowland –  4.19 – This speed sits in the top 20% of the 2013 NFL Combine results!

2. Jackson Roberts-Young –  4.31

3. Klentsky Haembo –  4.41

4. Rick Martin –  4.43

5. Tyson Brookes –  4.47

L Drill:

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1. Klentsky Haembo – 6.83

2. Jordan Rowland – 6.90

3. Jack Marton – 7.00

4. Cameron Ambrose – 7.11

5. Rick Martin – 7.22

Bench Press:

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1. Lance Wright – 23 reps at 225 lbs (102.5 kg)

2. Rick Martin – 14 reps at 225 lbs (102.5 kg)

3. Kipp Crosby-Clague – 8 reps at 225 lbs (102.5 kg)

Squat Test:

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T1. Jordan Kaufline  – 9

T1. Jackson Roberts-Young  – 9

T1. Ken Turner – 9

T1. Cameron White –  9

T1. Cameron Ambrose – 9

Sit & Reach:

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1. Phoenix Panoho –  24.18in (62cm)

2. Connor Patch – 22.23in (57cm)

3. Lance Wright – 21.45in 55cm

4. Cameron Ambrose – 21.45in (55cm)

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Congratulations once again to everyone who participated in the combine and good luck on the rest of your season and your search for a college scholarship!

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Combine Coaches

 For more information on our recruiting services please visit: http://www.bringitonsports.com.au/recruiting

#bringitonsports #biosrecruiting #talentidentification

5 Things You Can Change In Your Diet To Speed Up Your Metabolism

Posted: October 25, 2013 in Sports Science & Nutrition
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What IS metabolism?

In the simplest terms, metabolism is the rate at which your body burns calories. Very few people have a fast metabolism.  A faster metabolism will enable you to lose more weight than a person with the same activity level, diet, and weight.

If we eat and drink more calories than we need for our metabolism and exercise, we store it mostly as fat.

Some of your metabolism is out of your control like Age, Gender, Heredity and Thyroid Disorder however there are factors that you CAN control and change like eating eat small, frequent meals and exercising.

One of the most important changes you can make to speed up your metabolism is in your eating habits.

Here are a few tips to help you along the way!

1. EAT A BIG BREAKFAST

Eat (a good) breakfast Every. Single. Day. If you don’t, your body goes into starvation mode (it’s paranoid like that), so your metabolism slows to a crawl to conserve energy, Berardi says. And the heartier your first meal is, the better. In one study published in the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over four years. Those who ate zero to 11 percent of their calories in the morning gained nearly three pounds. In another study published in the same journal, volunteers who reported regularly skipping breakfast had 4.5 times the risk of obesity as those who took the time to eat.

2. PROTEIN FOR LUNCH

Cramming protein into every meal helps build and maintain lean muscle mass. Muscle burns more calories than fat does, even at rest, says Donald Layman, Ph.D., professor of nutrition at the University of Illinois. Aim for about 30 grams of protein — the equivalent of about one cup of low-fat cottage cheese or a four-ounce boneless chicken breast — at each meal.

3. DRINK GREEN TEA DURING THE DAY

The brew contains a plant compound called ECGC, which promotes fat burning. In one study, people who consumed the equivalent of three to five cups a day for 12 weeks decreased their body weight by 4.6 percent. According to other studies, consuming two to four cups of green tea per day may torch an extra 50 calories. That translates into about five pounds per year. Not bad for a few bags of leaves, eh? For maximum effect, let your tea steep for three minutes and drink it while it’s still hot.

4. CHOOSE ORGANIC PRODUCE

You wouldn’t fill your car engine with pesticides, right? Hell, no. Researchers in Canada found that dieters with the most organochlorides (chemicals found in pesticides) stored in their fat cells were the most susceptible to disruptions in mitochondrial activity and thyroid function. Translation: Their metabolism stalled.

5. EAT SPICY FOODS

It turns out capsaicin, the compound that gives chili peppers their mouth-searing quality, can also fire up your metabolism. Eating about one tablespoon of chopped red or green chilies boosts your body’s production of heat and the activity of your sympathetic nervous system (responsible for our fight-or-flight response), according to a study published in the Journal of Nutritional Science and Vitaminology. The result: a temporary metabolism spike of about 23 percent. Stock up on chilies to add to salsas, and keep a jar of red pepper flakes on hand for topping pizzas, pastas, and stir-fries.